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800m Run Sandwich…February 16, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

50 jumping jacks

:10 hang

5 narrow grip rig raises

10 good mornings

15 KBS swings

50 jumping jacks

5 KB strict press/arm

10 beat swings

15 BB push press

20 banded pull aparts in front

20 banded pull aparts behind the head

50 jumping jacks

Push Press (1 x 5 @ 40%)

Superset with max set strict pull-ups and 30 plank jacks

Push Press (1 x 5 @ 50%)

Superset with max set strict pull-ups and 30 plank jacks

Push Press (1 x 5 @ 60%)

Superset with max set strict pull-ups and 30 plank jacks

Metcon (Time)

800m run

THEN

4 rounds

10 Bar-facing burpees

20 Push press (75/55)

30 DU/60 SU

THEN

800m run
25 minute cap

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